Monday, November 09, 2015

Я не говорю русский

Monday - 500m row, random warmup
Snatch 5×2; 2@65% - 100#, 3@70% - 110#
Clean and Jerk 4×1@70% - 135#
Shoulder Press (work to 5RM - 75, 85, 85. Did 5 push press @ 95#, 1@145#
Back Squat 4×2@50% - 145#
Glute-Ham Raises (3 Sets of 10-15 Glute Hamstring Raises - 12, 10, 10 - no weight, but felt good
WOD
6 Minute AMRAP of:
5 Power Cleans 135#
5 Front Squats (Same)
5 Shoulder to Overhead (Same)
5 ‘High’ Box Jumps 30″
3 rounds + 4 reps. These got heavy quick, even front squats sucked. First jump was SKETCHY!

Tuesday - Late night, really tired. Feeling down. 500m row warmup
Spend 10 minutes with the following complex: Hold Ring Support for 5-10s+ Dip Hold for 5-10s + Second Support Hold for 5-10s. Goal is to complete a complex every 90 Seconds.
3 Sets Supersets of –
Handstand Complex
+ 1-3 HSPU
+ 2-4 Rounds of 1 Strict Pull up + 1 Strict T2B. - 2 hspu+3pu+t2b each round.
3 sets of 100′ Farmer Carry - 2x 72#+17#kb = 180#
Front Squat 4×2@60% - 145# felt great, last 2 frenkensquat to save shoulder pain
8 Rounds of: Run Row 1 Minute out, rest 15 Seconds, 1 Minute Back - 4177m
270,275.282,269.278,263.271,262.245,264.266,257.230,254.249,242. -
3 Supersets of –
10 Side Plank Rotations each side. Hold a 10 lb KB. Do 10 per side for each set.)
& 30s Static Single Leg Bridge (30s each leg)

Wednesday - Coach 5,6am. 500m row, 400m run, track warmup
Snatch 4×2@55% - 95#
Clean and Jerk 4x(2+1) @60% - 115#
Push Press 4-6 sets working up to a 3 rep max - 95, 115, 135, 2@155
Back Squat 3x2@40% - 115# - used a band for 2 sets
3 Super Sets of –
10-12 Double Kettlebell Floor Press
& 8-12 Strict Ring Rows
“Death By Burpee Over Box and Chest to Bar Pull Ups”
With a running clock, complete:
1 Burpee Over Box on the first minute
2 C2B Pull ups on the second minute
3 BOB on the 3rd minute
4 C2B on the 4th minute.
etc….
12 rounds + 11 reps.

Thursday - Rest day, some curls, 4min planks

Friday - 500m row, 200m run + track warmup + 200m run
­8 reps of Skin the Cat - pushed the end range, got through further
4 sets of 6 reps of Dragon Flags
Run out 2 min rest 30 sec run back 2 min, repeat 3 total rounds
Reverse Hypers 3 sets of 15­ reps - used blue band for resistance
30 Muscle Ups for time
Or AMRAP in 6 min of max Muscle Ups - Worked on MU swings.

Saturday - 500m row, track warmup, fast barbell warmup. Max Out Day.
1RM Snatch - Felt heavy today, worked up to 145. Attempted 155 multiple times. First couple times felt horrible, after 3 tries, actually started feeling better. Pull was MUCH better and quicker through the middle. Never got it, always failed right shoulder after making catch. Caught 160 in bottom, but failed to stabilize it as well. But 160 pull felt very good.
1RM Clean and Jerk - Started at 155, 160, 185, 195 (felt pretty ok...) First attempt 200, clean felt great, jerk failed, did not explode or drop under well enough, Second try went perfect. 200# new PR.
1RM Back squat - 135, 185, 225, 255, 275, 285# new PR
Headed to Tag Team Throwdown to watch. Took Y to skate park, then tossed the lacrosse ball, then to his soccer game. Tough loss, they dominated the whole game, mistake late, lucky goal.

Sunday - rest. Cooking at Brian and Jamis. Oatmeal crust pizza, almond butter, banana bread, waffles were awesome.

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